Wednesday, June 11, 2014
Tuesday evening; photo by Fabi
061114 WOD
A. Three rounds NFT
250-meter row
5 windshield wipers
10 kips
15 slam balls
(movements may be completed in any order)
B. Press – linear week 1
3 x 5 starting at 50-60% of 1RM / EST 1RM
Subset with 3 x 5 strict pull-ups
C. Three rounds for time:
400-meter run
5 push press (155/105)
10 deadlifts (using same bar)
15 burpees
>> On-Ramp
Three rounds for time:
200-meter run
5 DB push press
10 KB deadlift
15 modified burpees